1. GivingDoing good means feeling good! Caring about and doing things for others can increase life satisfaction, boost self-confidence and help you find a sense of purpose

2. RelatingStay connected. Close relationships with friends, family and colleagues can give you a sense of belonging and self-worth

3. ExercisingEven the smallest amount of physical activity can help to boost your mood

4. AwarenessNotice and enjoy the here and now. Mindfulness can help you find happiness in each and every moment

5. Trying new thingsStay curious and keep learning to help boost your self-confidence

6. DirectionHaving ambitious, achievable goals can help you feel positive about the future and proud of your accomplishments

7. ResilienceLearning to be more resilient can help you react positively to challenges and setbacks instead of feeling overwhelmed

8. EmotionsFocusing on the good things in life and expressing gratitude, joy or pride can help you to enjoy life, despite the ups and downs

9. AcceptanceBe kind to yourself. Accepting that nobody is perfect and everyone makes mistakes can improve your resilience

10. MeaningWhether it’s your career, your studies, or your family, finding meaning or purpose in something can help you get more out of life

Find out more about Action for Happiness and their 10 keys to happier living at www.actionforhappiness.org

10 keys to happier livingAction for Happiness is a global movement, working to boost the happiness and wellbeing of people all over the world. They suggest that, although we are all different, we could all lead a happier, healthier life by focusing on 10 key factors.

LIV

ING

WEL

L

1 LIVING WELL ISSUE 5

2 LIVING WELL ISSUE 5

Learn a new languageA 2014 study by researchers at the University of Edinburgh, showed that learning a new language improved reading, verbal fluency and intelligence in people from 11 years old to those in their seventies. Other research has suggested that being bilingual could help slow the onset of dementia.

Play an instrumentA study in South Florida showed that after just 6 months of learning the piano, adults aged between 60 and 85 had better memory, planning ability and processed information more quickly, compared to those who hadn’t

taken lessons. Learning to play an instrument improves the brain’s ability to build new connections and increases its level of ‘plasticity’ – its ability to change or adapt in response to experience. As an added bonus, musicians also tend to hear better in noisy environments.

ExerciseExercise raises your heart rate and increases oxygen flow to the brain, stimulating the formation of new cells and neural connections, especially in the area associated with memory, which tends to decrease with age. Activities like dancing and tai chi not only give you a physical workout; you’re also learning new patterns of movement which help to build new brain pathways.

Take up a new hobbyA study of people aged 60 to 90 showed that learning a complex new skill like digital photography or quilting, can improve memory and brain function. Hobbies with detailed movement skills like gardening, knitting, and model building are particularly good for developing your brain’s learning and memory centres.

Did you know that your brain can continue to grow and build new connections throughout your whole life? Just like your body’s muscles, the more you work your brain the better it will perform. So, here are a few ideas for keeping your brain active no matter what stage of life you’re at.

Never stop learning

Create a timetable

Sticking to a regular routine can help people affected by dementia to stay calm and relaxed. Being involved in daily tasks such as preparing meals or cleaning can mean they feel useful, boosting their self-confidence.

Focus on what can be done

Dementia doesn’t mean that someone has to stop doing the things that they love. Making time for hobbies and passions can provide important stimulation and be a source of relaxation for carers. So, encourage keen gardeners to potter outside. Ramblers will still love to take regular strolls. Or why not put those old favourite records on and have a dance?

Use handy reminders

Make a note of useful numbers and leave them by the phone. Label cupboards and drawers so you’re always able to find what you need. Try sticking a checklist to your front door reminding you to double check things like windows and lights when you leave the house.

Stay connected

Isolation can be common amongst people who have or care for someone with dementia. Keeping in contact with friends and family can provide a vital support network. You could also consider joining a local dementia support group. The Guideposts Trust can help you find local support services. Their helpline is open 24 hours a day, 7 days a week. Just call 0845 120 4048.

Seek support

It’s natural to feel down or worried about the future after a life-changing diagnosis like dementia. But there’s support at hand. Working in partnership with Dementia UK and the Admiral Nurses Team, CABA provides specialist practical and emotional support to anyone affected by dementia. To talk to us today, call +44 (0) 1788 556 366 or email enquiries@caba.org.uk

LIVING WITH DEMENTIAA DIAGNOSIS OF DEMENTIA CAN BE OVERWHELMING, FOR BOTH THE PERSON AFFECTED AND THEIR LOVED ONES. COMMON SYMPTOMS SUCH AS LOSS OF MEMORY AND COMMUNICATION SKILLS CAN MAKE CARRYING OUT DAY-TO-DAY ACTIVITIES DIFFICULT. HERE ARE SOME PRACTICAL IDEAS THAT COULD HELP MAKE LIVING WITH DEMENTIA A LITTLE EASIER.

3 LIVING WELL ISSUE 5

Your home1. Keep floors clear, particularly in hallways and on the stairs

2. Check floor coverings. If any rugs or carpets are beginning to lift or curl, have them repaired or replaced

3. Rearranging your living space can help minimise the need to climb, bend and stretch

4. Installing handrails or grab rails can make it easier to move between different levels, for example, up and down steps, in and out of the bath or on and off the toilet

5. Keep your home well-lit with bright bulbs so you can see where you’re walking

6. Wear shoes and slippers with good grip that fit well and stay firmly on your feet

7. Use non-slip mats on surfaces that can become damp and slippery, for example in the kitchen or bathroom

After living in the same home for a while it can be difficult to see potential risks, so try asking friends or family to help you take a look around with fresh eyes. You could also ask for a home hazard assessment from your local authority to help create a safer living space.

Your health1. Look after your eyes. Opticians recommend you have an eye examination every other year up to the age of 70 and every year after that. You can have your eyes tested for free after you turn 65

2. Look after your feet. Keep your nails trimmed and see a podiatrist as often as you need to. Have a chat with your GP if you’re worried about the health of your feet

3. Stay well. Dehydration and low blood sugar can both cause dizziness so eat regular meals and drink plenty of water

4. Regular strength and balance exercises can increase your confidence and reduce your risk of falling. Join a gentle exercise group or try an activity like tai chi which focuses on balance, co-ordination and movement.

For more information and advice about preventing falls at home, visit the Age UK website at ageuk.org.uk or call their advice line on 0800 678 1174.

TRYTAI CHIAs you shift from posture to posture, your weight is transferred from foot to foot in a slow controlled rhythm, building strength and improving your balance and co-ordination. As you become more mindful, you become more aware of your environment, the way you move and your connection to gravity, improving your balance, spatial awareness and confidence.

You don’t need any special equipment to learn tai chi, just a pair of soft, well-fitting shoes and clothes that allow you to move around comfortably. Ask about classes at your local leisure centre, search online or call the Taoist Tai Chi Society of Great Britain on 01206 576 167 to find your nearest class.

Before you start any new activity, particularly if you have any health problems, check with your GP or healthcare provider to make sure that it’s suitable for you.

4 LIVING WELL ISSUE 5 5 LIVING WELL ISSUE 5

TAI CHI IS A GENTLE MARTIAL ART THAT CAN BE PRACTICED TO INCREASE YOUR RANGE OF MOVEMENT AND IMPROVE YOUR STRENGTH AND BALANCE. IT INVOLVES PERFORMING LOW-IMPACT SWEEPING MOVEMENTS IN A SLOW, FOCUSED WAY, COUPLED WITH MINDFUL AWARENESS AND DEEP BREATHING.

Did you know that around 1 in 3 adults aged 65 and over experience at least one fall a year? Whilst many don’t result in a serious injury they can lead to a loss of confidence. After a fall, it’s easy to become more nervous and hesitant when moving around. You may even avoid situations and activities that you used to enjoy for fear of falling again.

But there are several things you can do to reduce the risk of falling…

6 LIVING WELL ISSUE 5

MINDFULNESS IN MINUTES

1. Close your eyes or gaze downwards. Notice any thoughts that pop into your head. Don’t try to fix them or make them go away, just notice them. Be aware of your emotional state and how your body feels. Again, just simply acknowledge whatever you notice

2. Focus your attention on your breathing. Feel the sensations and movements of your breath as it enters and leaves your body. Don’t try to change or pace your breathing in any way, simply allow it to fall into a natural rhythm

3. Now start to widen the focus of your attention. Notice any sounds or smells without attaching meaning or judgement to them. Carry on reconnecting with all of your body’s sensations until you finally open your eyes

How do you feel?

You could also try mindful eating. Give the following steps a go next time you sit down for a delicious meal.

1. Remove any distractions like the TV, radio, or your phone

2. Focus fully on your food. How does it smell? What colours can you see? What different textures are on the plate?

3. Chew slowly and really notice the different flavours. Does it taste different? Which herbs or spices can you pick out?

Not only will practicing mindful eating help you savour every mouthful but it can also help if you’re watching your weight.

So much of our attention is hijacked by thoughts and emotions. We’re constantly replaying the past or worrying about the future. Mindful awareness is about learning to pay attention to the present, without judgement. It can be a great way to reduce stress and improve happiness. And it doesn’t have to take hours.

This is a short mindfulness technique you can practice at any time of the day in just 3 minutes.

Reci e Corner

7 LIVING WELL ISSUE 5

Ingredients:

• 1 tbsp olive oil

• 2 aubergines, cubed

• 6 garlic cloves, sliced

• family pack mixed peppers (5 total), deseeded and cut into large chunks

• 3 large courgettes, cut into chunky batons

• 680g bottle of passata

• 300ml vegetable stock

• small handful basil leaves, most chopped, a few leaves left whole to serve

For the salmon

• 125g tub garlic cream cheese (we used Boursin Light)

• 100g low-fat cream cheese

• 40g fresh breadcrumbs

• 40g pine nuts, roughly chopped

• 8 skinless salmon fillets

• crusty bread, to serve (optional)

Method:

1. Heat the oil in a large non-stick wok or pan, add the aubergines and cook for 5 minutes, stirring, until starting to soften and brown. Add the garlic and stir for a few seconds. Tip in the peppers, courgettes, passata, stock and half the chopped basil. Season, cover and cook for 20 minutes, stirring occasionally, until the veg is just tender. Cool, stir in the remaining basil and spoon into 8 x 250ml shallow ovenproof dishes or foil containers.

2. For the salmon, beat together the cheeses. Mix the breadcrumbs and pine nuts on a plate. Spread the top of the fish fillets with the cheese mix, then dip in the nutty crumbs to coat the cheese. Put a fillet on top of each ratatouille-filled dish.

3. Put the dishes inside freezer bags, seal and freeze. Use within 6 weeks. To serve, unwrap the dishes, put on a baking tray in a cold oven, then set to 200C/180C fan/ gas 6. Bake for 55 minutes until bubbling and the fish is cooked. Check after 30 minutes – if the crumbs are getting too brown, cover the fish with foil. Serve scattered with basil, with bread, if you like.

CREAMY SALMON WITH CHUNKY RATATOUILLEThis recipe is designed to be made ahead and frozen as individual fish suppers

PROVIDING LIFELONG SUPPORT TO PAST AND PRESENT ICAEW MEMBERS AND THEIR FAMILIES

Call CABA +44 (0) 1788 556 366CABA 24 hour helpline 0800 107 6163 (UK only)Talk to us 24 hours a day caba.org.uk/letstalkEmail enquiries@caba.org.ukAll calls are strictly confidential

8 Mitchell Court Castle Mound Way Rugby Warks CV23 OUY UK

caba.org.uk

8 LIVING WELL ISSUE 5

QUIZ CORNER

6 4 1

3 5 8 1

1 3 8 6

7 4 5

1 4

3 1 8

9 5 1 4

6 4 2 5

3 2 1

After completing the sudoku go to caba.org.uk/puzzles to see whether you were right.

Tell us what you think:We hope you’ve enjoyed reading this issue of Living well. We’d love to hear what you think. To let us have your feedback simply answer the questions below and send them back to us in the post using this detachable freepost form.

1. Did you find the information in this issue of Living well useful?

Yes No

2. What did you enjoy the most (please state)?

3. Is there anything we could do to improve Living well (please state)?

4. Is there anything you’d like to read about in future issues (please state)?

(Optional)

Name:

ICAEW no:

CABA

8 Mitchell Court

Castle Mound Way

Rugby

CV23 0UY

Business Reply

Licence Number

RRLE-JYAR-GBYE

AFFDTTDAAADAAFDFFDTTAAAFFDDDATFTDDFA